7 Tips to Ease the Symptoms of Jet Lag After an International Flight

You will be surprised to know that jet lag travels only east or west, not north or south! Yes, you only get jet lag when you cross time zones horizontally (like from India to Europe or the USA). If you fly north or south, from Delhi to Singapore, your body clock stays aligned because you haven’t crossed time zones, even though you’ve travelled thousands of kilometres!

If you are wondering how to ease the symptoms of jet lag, this guide provides easy and effective tips to reduce your tiredness after a long flight. Also remember, when you travel to an international destination, unanticipated events can knock without warning. Hence, buy travel insurance online from Bajaj General Insurance to travel confidently.

Jet Lag Meaning

Have you ever felt sleepy or tired during the day and stayed awake at night after your international flight? This is what is jet lag. It is a temporary condition that occurs when you travel across different time zones, and your body still thinks it is in the same time zone from where you started your trip. For example, if you started from Mumbai to New York, your body may think it is morning when in fact, it is night in New York.

This happens because our body’s circadian rhythm follows a 24-hour cycle that depends on light and darkness. This rhythm regulates our sleep, hormone levels, and energy. When you travel across different time zones, the body takes time to adjust to the new light and sleeping patterns and may take days to catch up.

What Are The Symptoms of Jet Lag?

The following are the symptoms of jet lag:

• Trouble sleeping: Jet lag can make it hard for you to sleep at night because the body is not in sync with the local time. So you may wake up several times in the middle of the night, and your mind may not feel fresh in the morning due to lack of deep sleep.
• Daytime sleepiness: You may feel drowsy during the day as your body feels it should be sleeping because you have come from a different time zone.
• Difficulty in concentrating: Jet lag can make it difficult to remember things or concentrate on your work.
• Feeling irritated: Sleep deprivation may cause individuals to get irritated for unknown reasons or their mood changes suddenly.
• Stomach problems: Jet lag can affect your digestive system and you may experience constipation, diarrhoea, or feel sick in the stomach and feel nausea.
• Headache and backache: Sleep disturbances also cause pain in the head or in the lower back.
• Lack of energy and general malaise: Jet lag also causes you to feel unenergetic and unaware of the surroundings as the body is still in the old time zone. You may have a feeling that you are unwell and there is no clear reason; this is called malaise.

Effective Tips to Ease the Symptoms of Jet Lag

To ease the symptoms of jet lag, these tips will be useful:

Adjust To The New Time Zone Before And After Travel

Start changing your sleep schedule a few days before your travel by going to bed and waking up at the time of your destination. If you are travelling eastward, go to bed early; if you are travelling westward, sleep late according to the time where you are going.

Once you arrive at the destination, eat, sleep, and live as per the new time zone and not the old one.

Stay Active And Move During The Flight

Even though it is difficult to stay active when you are on a flight, stretch your legs and walk for a short time on the flight so that your body does not become stiff. Once you arrive, you can start light activity like walking, yoga, or jogging within a few days to stimulate your body clock.

Reset Your Body Clock With The Use Of Light

Our body’s circadian rhythm is highly dependent on the sun’s light. When you arrive at the new place, go outside in the daylight so that your mind is signalled that it is daytime. This method helps the body to adjust faster.

Do Not Drink Alcohol, Caffeine, And Have Plenty Of Water

Do not have alcohol and caffeine during the flight or after you arrive because these elements disrupt your sleep. Jet lag can cause dehydration, so drink lots of water during your flight and also after you arrive.

Get Good-Quality Sleep Before Your Flight

Before you start your journey, ensure you have a good-quality sleep so that your body is ready to handle the stress of travel. You may also need to stay awake during nighttime when you are travelling because the flight may land at an odd time.

Take Short Naps Only During The Day

After you arrive, if you feel tired during the first few days, take short naps only during the daytime. Short naps of 20-30 minutes will make you feel fresh but it will not disturb your night’s sleep.

Eat Healthy Food

Before and after your flight, go for healthy meals only, like fruits, vegetables, protein, etc. It will increase your energy level and will be easy for digestion. Heading for junk food will worsen the jet lag situation by exerting pressure on your digestive system.

Conclusion

When you travel across the world, you may experience jet lag, but make sure it does not ruin your trip. Stay calm and follow these effective tips to ease the symptoms of jet lag after an international flight.

Also, keep in mind, before you embark on your journey, get an international travel insurance policy from Bajaj General Insurance to stay protected during your travel.

FAQs

1. How long does jet lag last?

Jet lag symptoms last for 2 to 5 days. It depends on how many time zones you’ve crossed and your body’s ability to adapt.

2. Why is jet lag worse when flying east than west?

Flying east shortens your day, forcing your body to sleep earlier than usual — which is harder for the brain to adjust to. When you fly west, your day becomes longer, and your body adapts more easily because it’s naturally better at staying awake longer than falling asleep early.

3. Does drinking coffee or alcohol worsen jet lag?

Yes. Both caffeine and alcohol dehydrate your body and disrupt your sleep cycle.

4. Can I completely prevent jet lag?

You cannot prevent jet lag completely; you may be able to ease the symptoms by following the effective tips.

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***Disclaimer: The content on this page is generic and shared only for informational and explanatory purposes. It is based on several secondary sources on the internet and is subject to changes. Please consult an expert before making any related decisions.